A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1
(rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)
B.
In teams of two, alternate sets to complete four each of:
3 Hang Power Cleans
2 Alternating Reverse Lunges
1 Shoulder to Overhead
Run 400 Meters
Choose the heaviest load you can successfully complete without dropping the barbell.
C.
Three sets of:
Supine Ring Row x 10 reps @ 2111
Rest 30 seconds
Hollow Holds x 40-60 seconds
Rest 30 seconds
A. 135,165,185,195,205,215,220,225,230,235
B. Solo with 155# 16:07
C. Done
A) 155, 175, 185, 195, 205, 215, 225, 235, 240, 245(F). Failed at 245, been feeling very weak lately. Left elbow and hand/wrist are tender and makes cleans a bit tough when weight gets heavier. B) Did solo as 4RFT, 12:48 @ 205#. I’m always better from the Hang so cleans weren’t too bad, flipped it over to my back for alternating lunges, (2r/2l) and did the shoulder to overhead from behind the neck. 400 runs were super slow as it was pretty chilly and my legs are sore from the front squats and thrusters the day before. Wanted to… Read more »
I’m a day behind.
A. Did PC + Jerk
155, 160, 165, 170, 175, 175, 180, 180×1, 180×1. Split jerk once I got to 175. Form was good on cleans, working on not letting feet get wider as weight gets heavier.
B. 135, 135, 135, 145. Left knee is week (surgery a while back) so that was the limiting factor on these. All rounds were ~2:00.
C. Completed.
A. 135 140 145 155 160 165 170 185 190 195
B. This part was fun and pretty challenging did this at 155. I think I could have gone heavier but still very beat up from Monday and yesterday.
C. Only could do 2 sets. 40 second hollow holds each time.
Still feeling a little beat up. Did part A between at 175 for 3 sets, 195 the rest of the way, trying to catch a little lower than usual.
B) At 135, lots of wind and cold outside, subbed 25 AD calories for the run.
each round took between 1:40-1:50
C) 10 rows each time, one shoulder started screaming at me. Hallow holds at 45 sec each, were way harder today than they should have been.
A) 185-195-205-215-225-235-245-255-265-275
B) yesterday’s “Sage”
3+36rx.
– tough one to do solo. Lots of standing around it seemed like
Nice job, dude. Strong work.
A. PC 185-185-195-195-205-205-210-215-220(1)-220(1)
B. Complex at 155# (1:1)
2:02 / 2:04 / 2:09 / 2:13
C. Saving those hollow holds for later.
A. 185×3 sets, 195×3 sets, 205×3 sets, 215×1 set
B. Did solo and straight through due to time and space. Also, did the 400 meter run in 25 meter shuttles (not fun)….10:10 with #165. (Would shoot for #185 if done with partner/ 1:1).
C. Done, mixed holds and rocks for 60 secs.
A. Power Clean 1.1 as Rx
185/190/195/200/205/210/215/220/225/230(f)
B. As Rx w/ 185# (1:1)
1:45/1:44/1:44/1:43
C. As Rx
Hollow Holds – 45 / 20/20 / 20/20
What does @2111 mean?
https://www.crossfitinvictus.com/blog/what-does-30×0-mean/
A: 125/130/135/140/145/150/155/160/165(f)/160#
B: 2:00 / 1:55 / 2:00 / 1:57 @ 110# 1work / 1 rest
C: Rx done
A. 2×155/165/175. Missed at 185(90ish%)and cut it off. Legs still not recovered from soccer tourney. No pop. Was able to do the 4×1 at that weight last week.
B. Solo @155. Did straight though to save time. 8:41
C. 2 rounds done. Hollow holds were pure torture today.
A) worked up in the session so that by 3rd set I was at working weight of 62.5kg. B) took about 19 mins, had no friend so attempted maths to do equal rest to work but after 1st equal rest I lost it a bit! Put 50kg on the bar (well 1st one was at 45kg and I realised that was too easy). I assumed it was 2 lunges in total as opposed to each leg…. C) scaled these to do ring rows at 45degree angle and hollow holds with arms by sides and one knee bent. Last set of… Read more »
is it 2 reverse lunges total or each leg?